Metsotso e 20 pele ho lijo, hangata ke noa khalase ea metsi a futhumetseng ho qala mala le ho e lokisetsa lijo. Bakeng sa hoseng ke batla ho arolelana diresepe tse peli tse monate le tse molemo.
LITLOTSO TSE TSOANG HO LITABA
U tla hloka: 200 dikgerama tsa yogurt e entsoeng ka maiketsetso, 1 - 2 tsp. kerama ea koro (kapa moetlo ofe kapa ofe oa lijo-thollo). Fokotsa lijo-thollo, 'me u kopanye le yoghurt,' me leino le monate le ka eketsa pere kapa liapole tse halikiloeng, joale whisk.
Lihlahisoa tse hlahisitsoeng ke mefuta e metle ea antioxidant bakeng sa ho ja ha lijo tsa Ekaterina Serebryanskaya, ho matlafatsa tsamaiso ea pelo, ho ntlafatsa mali ka oksijene le ho eketsa tšoaetso ea mafu. Kamano ea likamano le ho hlahisa koro e khothalletsa ho tsosolosoa ha 'mele le ho liehisa botsofali ba lisele. Ha ho cheka liprotheine tsa koro e joalo 'meleng, li-hormone tsa thabo li hlahisoa.
MUSLI-A HLAHALA LE QUINOA
Re nka litholoana tse omisitsoeng (li-apricots tse omisitsoeng, li-cranberries, dogwood) le linate (cashew, kedare le Segerike). Manate a maholo le litholoana ha lia ka tsa tšoaea, ebe li eketsa quinoa e phehiloeng (raese quino e tsoa Amerika Boroa). Tsena tsohle li tšela yogurt ea lapeng, li khabise ka holimo ka monokotšoai kapa litholoana. Ka 100 g ea motsoako o omisitsoeng ka linate - 100 g ya phala.
Linate li na le liprotheine, mafura le lik'habohaedreite, litholoana tse omisitsoeng - ho tsepamisa mohopolo linthong tse sebetsang (khalsiamo, tšepe, magnesium, fiber, pectin). Quinoa (sehlahisoa se secha marakeng a rona, empa se monate haholo ebile se le molemo, se ka rekoa li-supermarket) se na le protheine e eketsehileng ho feta lijo leha e le life tse ling, 'me boholo ba amino acid, ke mohloli o ruileng oa fiber, fosphorus, magnesium le tšepe, ha li na gluten e tšoanngoa ka lebaka la lijo tse nang le thuso tsa Ekaterina Serebryanskaya.
Ka nako e 'ngoe u batla ho ja ntho e sa lakatseheng bakeng sa' mele oa hau. Maemong a joalo, ke eletsa mehopolo ea lihlahisoa tse thibetsoeng hore li lebisoe sebakeng sa tsona se ncha.
Ka mohlala:
Lijo tsa morao-rao, masoabi, ha li na matlotlo 'ohle a bohlokoa a qalong a tlhaho. Li-litapole tsa morao-rao, karolo ea 68 lekholong ea calcium, ka lihoete - 17%, liapole - 80% e nyenyane ea vithamine C, le libanana li lahlehetsoe ke 84% ea folic acid le li-vithamine B6 tse fetang 90%.
Litlaleho tsena li nkholisitse hore, ka lekhetlo la pele, ho hlokahala hore ho sebelisoe lihlahisoa tsa manyolo, 'me ka lekhetlo la bobeli, ho thusa' meleng oa hao ka lisebelisoa tsa vithamine ho koahela bothata ba lintlha tsa bohlokoa le ho hloekisa 'mele nako le nako.
Bakeng sa botle le bophelo bo botle ba letlalo la ka ke sebelisa li-compresses tse nang le litlama tse nang le steamed (lengana, li-horsetail field, celandine, yarrow, makhasi a birch). Tlosa litlama feela ka letlalo, empa 'mele oohle. Mohlala, kempe ea ho fokotseha ha peo ea folaxe: likhabapo tse 10 tsa peo ea metsi li tšela metsi a batang a nang le lithapo ka metsing e 10. Noa metsi a futhumetseng ho isa ho 10050 ka letsatsi ho tloha ka 12:00 ho isa ho 00:00 libeke tse peli. 'Mele o tla tlosa chefo le chefo. "
Molemo: Banana, chokolete e ntšo, litholoana tse omisitsoeng, oatmeal kapa li-flakes tsa lijo-thollo le linate, rye, koro e feletseng kapa bohobe bo kopantsoeng; ho e-na le: li-cookie, tsoekere, jeme, pipe ea raese, bohobe bo tšoeu, botoro, yogurt, nama ea khomo, halva.
Ho ja Serebryanskaya ho phela bophelo bo botle, kahoo lijo tsena li loketse feela bakeng sa ba ratang ho phela bophelo bo botle. Tsela ea bophelo bo botle le lijo tse nepahetseng ke senotlolo sa bokamoso bo thabisang le bophelo bo botle ba mosali, e leng se etsang hore mosali a ikutloe a le sebete a bile a thabile.